Wednesday 6.29.16

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PERFORMANCE
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes x 8 sets (16 minutes, 4 sets each, alternate)
Clean Grip Deadlift @50X1 x 4 reps
Barbell Strict Press x 6 reps
C. For Time:
30 Wall Ball 20/14#
30 Deadlift 155/105#
30 Burpees over Bar
30 Deadlift
30 Wall Ball
FITNESS
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes x 8 sets (16 minutes, 4 sets each, alternate)
Clean Grip Deadlift @50X1 x 4 reps
Barbell or Dumbbell Strict Press x 6 reps or Dumbbell Floor Press x 8 reps
C. For Time:
30 Wall Ball
30 Deadlift
30 Burpees over Bar
30 Deadlift
30 Wall Ball

Tuesday 6.28.16

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PERFORMANCE
A. Three Sets:
Lateral Step up x 5/leg
Strict Chest to bar Pullup w/ 3s negative x 2-5 reps
B. Every 90 seconds x 8 sets (12 minutes)
Hip Power Snatch + Hip Snatch + Overhead Squat (1+1+1)
D. Four Rounds for time:
300m Run
21 Goblet Squat 70/55#
12 Pullups
FITNESS 
A. Three Sets:
Lateral Step up x 5/leg
Strict Chest to bar Pullup w/ 3s negative x 2-5 reps
B. Every minute on the minute x 12 minutes (6 sets)
Even – Jumping Back Squat x 5 reps
Odd – Hip Bridge Hold x 30 seconds
C. Four Rounds for time:
300m Run
21 Goblet Squat
12 Pullups or 7/5 Strict Pullup

Monday 6.27.16

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PERFORMANCE
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Hip Power Clean + Hip Squat Clean (2+1)
-immediately into –
Single Arm Standing Dumbbell Press x 6/arm
rest 90 seconds
C. 10 Rounds
3 Hang Squat Clean 185/125# **Heavy but ub here**
5 Toes to Bar
15 second AD or Row @95% effort
rest 60 seconds btw rounds
FITNESS
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Clean Grip Romanian Deadlift x 5 reps
-immediately into –
Single Arm Standing Dumbbell Press x 6/arm
rest 90 seconds
C. 10 Rounds
5 Heavy Russian Kettlebell Swings
5 Toes to Bar
15 second AD or Row @95% effort
rest 60 seconds btw rounds

Saturday 6.25.16

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PERFORMANCE/FITNESS
A. Three Sets:
Duck Walk x 12 steps forward/backward
Crab Walk or Crab Hold x 12/steps forward & backward or 30-40 seconds
Marital Arts Lunge x 5/side *pause in bottom 1s per position
Bar or Ring Hang Hold x 20-40 seconds
B. Teams of 2-4
Four Sets for Max Reps
60 seconds Row or AD for CAls
rest 60 seconds
60 seconds Russian Swing into Goblet Squat (1+1)
rest 60 seconds
60 seconds of Strict Pullups – Vary Grip every round
rest 60 seconds
60 seconds Perfect form Pushups
rest 60 seconds

Friday 6.24.16

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PERFORMANCE/FITNESS 
A. Three Sets:
Lateral Lunge w/ PVC on Back x 4/side *pause in bottom of each rep*
Dumbbell External Rotation @3011 x 5/arm
B. Three Sets:
Bulgarian Split Squat @30X1 x 6/leg
rest 45 seconds
Supinated Grip Barbell Bent over Row x 6 reps
rest 45 seconds
Dead bug x 5/side *2s pause in extension*
rest 45 seconds
C. 2016 OCF In House Competition Event #4
For Time:
30.20.10
Wall Ball – Performance 20/14# 10ft/9ft Fitness 14/10# 9ft
Hang Power Clean 75/55# (Performance) DB Snatch 35/25# alternating arms (fitness)

Thursday 6.23.16

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PERFORMANCE/FITNESS 
A. One Set:
Banded Internal & External Rotation x 10/side
Scap Pullup x 5 reps
Wall Angel x 5 reps
B. Every minute on the minute x 10 minutes
Even – 15 second Amrap Strict Pullup
Odd – 15 second Amrap Strict Handstand Pushup or Perfect Pushups
C. Five Sets:
1 Minute Airdyne, Row, or Run
1 Minute Zercher Barbell or Double Kettlebell Front Rack Hold 185/125# 55/35#
1 minute rest
rest 5 minute
Complete as many reps as possible in 5 minutes of:
Dumbbell Step ups alternating legs 20/16” 45/35# db per hand *Every time you put down Dbs perform 5 burpees*

Wednesday 6.22.16

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PERFORMANCE
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes x 8 sets (16 minutes, 4 sets each, alternate)
Clean Grip Deadlift @50X1 x 3 reps
Barbell Strict Press x 5 reps
C. Every 4 minutes x 5 sets (20 minutes)
20 seconds AD Sprint
7 Dumbbell Thruster 40/30# per hand
20 seconds AD Sprint
FITNESS
A. Two Sets:
Single Leg Romanian Deadlift w/ barbell x 8/leg
Bottoms up Turkish Get up x 1/arm
B. Every 2 minutes x 8 sets (16 minutes, 4 sets each, alternate)
Clean Grip Deadlift @50X1 x 3 reps
Barbell or Dumbbell Strict Press x 5 reps or Dumbbell Floor Press x 6 reps
C. Every 4 minutes x 5 sets (20 minutes)
20 seconds AD Sprint
7 Dumbbell Thruster
20 seconds AD Sprint

Tuesday 6.21.16

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PERFORMANCE
A. Three Sets:
Lateral Step up x 5/leg
Strict Chest to bar Pullup w/ 3s negative x 2-5 reps
B. Every 90 seconds x 6 sets (9 minutes)
Hip Power Snatch + Hip Snatch (1+1)
C. Every 90 seconds x 5 sets (7:30)
Overhead Squat x 1 rep
D. Complete as many rounds and reps as possible in 5 minutes
7 Overhead Squat 115/75#
7 Chest to Bar Pullups
rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes
9 Overhead Squat 95/65#
9 Burpee Pullups
FITNESS 
A. Three Sets:
Lateral Step up x 5/leg
Strict Chest to bar Pullup w/ 3s negative x 2-5 reps
B. Every minute on the minute x 15 minutes
Minute 1 – Jumping Back Squat x 6 reps
Minute 2- Russian Kettlebell Swing x 15 second Amrap
Minute 3 – 100ft DB/KB Farmer Carry
x 5
C. Complete as many rounds and reps as possible in 5 minutes
7 Goblet Squat
5/3 Strict Pullup
rest 2 minutes
Complete as many rounds and reps as possible in 5 minutes
9 Goblet Squat
9 Burpee Toes to bar

Monday 6.20.16

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PERFORMANCE
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Hip Power Clean + Hip Squat Clean (1+1)
-immediately into –
Single Arm Standing Dumbbell Press x 5/arm
rest 90 seconds
C.  For time:
1000m Run
15 Deadlift 205/135#
500m Run
10 Deadlift 225/155#
200m Run
5 Deadlift 255/`165#
FITNESS
A. Three Sets:
Single Arm Kettlebell Front Squat x 5/side
Single Arm Kettelbell or Dumbbell Row x 5/side
B. Four Sets:
Clean Grip Romanian Deadlift x 5 reps
-immediately into –
Single Arm Standing Dumbbell Press x 5/arm
rest 90 seconds
C. For time:
1000m Run
15 Deadlift
500m Run
10 Deadlift
200m Run
5 Deadlift